GPXFIT

Ghost Racer

The Ghost Racer tool creates a virtual competitor from your route that you can race against on compatible GPS devices. Use it to challenge your past performance, train at a target pace, or simulate race scenarios.

When to Use

This tool is useful when:

  • You want to race against your past self on a familiar route
  • You need to train at a specific target pace or finish time
  • You want to simulate racing conditions for an upcoming event
  • You need a virtual pacer for interval training on a known route

How to Use

  1. Load a GPX or FIT file that contains timestamp data
  2. Click the Ghost Racer button to open the tool
  3. Choose your pacing mode:
- Percentage - Adjust pace by a percentage faster or slower - Target Time - Set a specific finish time to achieve
  1. Adjust the slider or enter your target time
  2. Optionally enable Adaptive Pacing for terrain-adjusted effort
  3. Choose your output format (FIT Course or GPX)
  4. Click Download Ghost to save the file

Pacing Modes

Percentage Mode

Adjust the ghost's pace relative to the original activity:

  • Slider range: -50% (faster) to +50% (slower)
  • Negative values: Ghost completes the route faster than original
  • Positive values: Ghost completes the route slower than original

For example, if your original ride took 2 hours:

  • Setting -10% creates a ghost that finishes in 1 hour 48 minutes
  • Setting +20% creates a ghost that finishes in 2 hours 24 minutes

Target Time Mode

Set a specific finish time for the ghost:

  • Enter the time in HH:MM:SS format
  • The ghost's pace is calculated to achieve exactly that finish time
  • Useful when training for a specific race goal

For example, if you want to complete a 10km route in exactly 50 minutes, enter 00:50:00 and the ghost will maintain the required pace throughout.

Adaptive Pacing

When enabled, adaptive pacing creates a more realistic ghost that adjusts effort based on terrain:

  • On climbs: Ghost slows down to reflect increased effort
  • On descents: Ghost speeds up where gravity assists
  • On flats: Ghost maintains target pace

Benefits:

  • More realistic effort distribution matches how you actually ride or run
  • Better pacing strategy for hilly routes
  • Ghost behaviour feels more natural to race against
  • Overall target time or percentage is still maintained

When to use:

  • Hilly or mountainous routes
  • Routes with significant elevation changes
  • When you want pacing that matches real-world effort

When to skip:

  • Flat routes where constant pace makes sense
  • When you specifically want to practice even pacing regardless of terrain

Output Formats

FIT Course

The recommended format for most GPS devices:

  • Best compatibility: Works with Garmin Virtual Partner feature
  • Distance field included: Enables accurate gap calculations on device
  • Native format: Garmin devices handle FIT files natively

GPX with Extensions

An alternative format with broader compatibility:

  • Wider device support: Works with devices that don't support FIT
  • Ghost timestamps: Contains time data for each point
  • Target speeds: Includes calculated speed data in extensions
  • Backup option: Useful if FIT files won't load on your device

Device Compatibility

Garmin Devices

Device Series Feature Notes
Edge (cycling computers) Virtual Partner Full support with FIT Course files
Forerunner Course Racing Load as course, race against ghost
Fenix/Enduro Course support Virtual partner available
Instinct Course support Basic ghost racing

Other Devices

Device Support
Wahoo ELEMNT Course import with pace guidance
Hammerhead Karoo Course support
Suunto GPX course import
Coros Route import
Check your device documentation for specific course racing features and file format support.

Requirements

For the Ghost Racer tool to work, your file must have:

  • Timestamp data: Each track point needs a recorded time
  • Minimum 2 points with times: At least start and end times required
  • Original duration > 0: The track must represent elapsed time

Files without timestamps (such as routes or planned courses) cannot be used to create ghost racers.

Tips

  • Start conservatively: Begin with small adjustments (5-10%) to find a challenging but achievable pace
  • Test before important workouts: Load the ghost file onto your device and verify it works correctly before relying on it for key training sessions
  • Use adaptive mode for hills: On routes with significant climbing, adaptive pacing provides a more realistic and useful ghost
  • Try GPX as backup: If a FIT file doesn't load correctly on your device, download the GPX version instead
  • Consider segment length: Very short routes may not provide enough time for meaningful ghost racing
  • Save your originals: Keep your original activity files so you can create new ghosts with different targets later

Troubleshooting

Ghost file won't load on device

  • Ensure your device supports the file format (try GPX if FIT doesn't work)
  • Check that the file was transferred to the correct folder on your device
  • Verify the device firmware is up to date

Ghost pace seems wrong

  • Confirm the original file had accurate timestamps
  • Check that you selected the correct mode (percentage vs target time)
  • Verify the time format is correct (HH:MM:SS) in target time mode

No Virtual Partner option on device

  • Not all devices support Virtual Partner; check your device specifications
  • Ensure the file is loaded as a Course, not just a track
  • Some devices require enabling the feature in settings